Nick Bloch's Blog – October 2014 Archive (22)

141031 WOD

Friday, October 31, 2014
BBG: Deadlift 
5/5/5+ @ 65/75/85% (use 90% of your 1rm)
5x5 @ 50/55/60/65/70% (use your actual…
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Added by Nick Bloch on October 30, 2014 at 7:00pm — No Comments

141030 WOD

Thursday, October 30, 2014
BBG: 10 min OMEM - 1 power snatch + 1 hang snatch + 1 overhead squat
(start at 60-70% of your 1rm snatch and work up 5-10#/min)…
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Added by Nick Bloch on October 29, 2014 at 7:00pm — No Comments

Wednesday, October 29, 2014 BBG: Strict Press -5/3/1 or 5x5 (use 80% of your 1rm push press) 5/5/5+ @ 65/75/85%  5x5 @ 50/55/60/65/70% Conditioning:  15 min AMRAP Rope Climbs c-3 rx-2 (su…

Wednesday, October 29, 2014
BBG: Strict Press -5/3/1 or 5x5 (use 80% of your 1rm push press)
5/5/5+ @ 65/75/85% …
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Added by Nick Bloch on October 28, 2014 at 7:00pm — No Comments

141028 WOD

Tuesday, October 28, 2014
BBG: 15 minutes - work to heaviest 3 position power snatch w/out dropping bar (hi-hang/hang (above knee)/floor)…
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Added by Nick Bloch on October 27, 2014 at 2:00pm — No Comments

141027 WOD

Monday, October 27, 2014
BBG: Back Squat -5/3/1 or 5x5
5/5/5+ @ 65/75/85% 
5x5 @ 50/55/60/65/70%…
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Added by Nick Bloch on October 26, 2014 at 7:42pm — No Comments

141024 WOD

Friday, October 24, 2014
BBG: deadlift - 30 minutes to find 1rm…
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Added by Nick Bloch on October 23, 2014 at 7:00pm — No Comments

141023 WOD

Thursday, October 23, 2014
BBG: 1a) strict pullups - 4x5 tempo 4020 (4 sec. down, 0 rest at bottom, 2 seconds up, 0 rest at top)
1b) plyo plate pushups - 4x10 (use 2- 45# plates, start with…
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Added by Nick Bloch on October 22, 2014 at 7:00pm — No Comments

141022 WOD

Wednesday, October 22, 2014
BBG: 20 mins to find 1rm push press…
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Added by Nick Bloch on October 21, 2014 at 7:00pm — No Comments

141021 WOD

Tuesday, October 21, 2014
BBG: 1a) inverted bb rows - 4x10
1b) BB floor press - 4x10…
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Added by Nick Bloch on October 20, 2014 at 7:31pm — No Comments

141020 WOD - TESTING WEEK

Monday, October 20, 2014
BBG: 30 minutes to find 1rm back squat…
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Added by Nick Bloch on October 18, 2014 at 1:52pm — No Comments

141017 WOD

Friday, October 17, 2014
BBG: 1a) straight leg single leg deadlift - 4x8 r/l
1b) db snatch - 4x10 …
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Added by Nick Bloch on October 16, 2014 at 7:00pm — No Comments

141016 WOD

Thursday, October 16, 2014
BBG: 1a) chinups - 4x8 competitor - 4x3/2 legless rope climbs
1b) db/kb floor press - 4x8…
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Added by Nick Bloch on October 15, 2014 at 7:00pm — No Comments

141015 WOD

Wednesday, October 15, 2014
BBG: 9 minutes - every :45 1 hang snatch + 1 ohs, heaviest possible
hang snatch is from just above the knee…
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Added by Nick Bloch on October 14, 2014 at 7:00pm — No Comments

141014 WOD

Tuesday, October 14, 2014
BBG: 1a) alternating dbl. kb/DB push press - 4x8
1b) bent over barbell rows - 4x8…
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Added by Nick Bloch on October 13, 2014 at 8:00pm — No Comments

141013 WOD

BBG: 12 mins work to 3rm front squat

Conditioning:

6 min OMEM
20 DU, max burpees with remaining time
Score is burpees

2 min rest

6 min OMEM
20 split jumps, max kb swings with remaining time 53/35#
Score is kb swings

Extra:
Ab wheel 3x15

Added by Nick Bloch on October 12, 2014 at 8:48pm — No Comments

141010 WOD

Friday, October 10, 2014
BBG: deadlift - 5/3/1+ @ 75/85/95%
compare to 9/12…
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Added by Nick Bloch on October 9, 2014 at 7:00pm — No Comments

141009 WOD

Thursday, October 09, 2014
BBG: 1a) ring dips - 4x8
1b) 4x8 strict pullups or 4x3/2 legless rope climbs…
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Added by Nick Bloch on October 8, 2014 at 8:37pm — No Comments

141008 WOD

Wednesday, October 08, 2014
BBG: push press - 5/3/1+ @75/85/95%
compare to 9/10…
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Added by Nick Bloch on October 7, 2014 at 7:00pm — No Comments

141007 WOD

Tuesday, October 07, 2014
BBG: 1a) db/kb single arm rows - 4x10
1b) ring pushups - 4x10…
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Added by Nick Bloch on October 6, 2014 at 7:41pm — No Comments

141006 WOD

Monday, October 06, 2014
BBG: back squat - 5/3/1+ @75/85/95%
compare to 9/8…
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Added by Nick Bloch on October 5, 2014 at 10:56am — No Comments

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